If you love green smoothies, you will love this one:
2 scoops Formula 1 vanilla
1-2 scoops PDM – Protein Drink Mix
Handful of spinach 🌱
1 kiwi 🥝
1/2 green apple 🍏
1/2 teaspoon of ginger
300 ml cold water or juice of a whole celery
Method and benefits
You would never eat all those vegetables and fruits for breakfast, but in a smoothie you are packing in so much goodness.
Herbalife Nutrition ensures body gets all important complete plant based protein (18-24gr), fibre (5-10gr) and all the essential nutrients on top of benefits of all the added plants – so you can actually call it a MEAL!
I am being asked about Intermittent Fasting a lot these days.
So, what is Intermittent Fasting?
Intermittent Fasting is simply taking a break from eating for 14 to 48 hours.
In my experience entirely, interest seems to come primarily from two groups:
Teenagers who might see it as a trend and may want to combine it with Veganism that they know very little about in terms of how to incorporate it in a balanced and nutritionally optimal way, although their intention may come from all the right reasons. This all is a worry as certainly in case of Intermittent Fasting, if ever advised, it would be for healthy adults and certainly not recommended for growing teenagers.
Adults who wish to implement it as a way of losing weight: less opportunities to eat leads to consuming less calories and, naturally, it will boost your weight loss. Question is, what is that weight loss made of (muscle tissue or actual fat loss) and whether it can ever be considered as a lifestyle?
I find it interesting that same people who might object to the concept of nourishing and science backed meal replacement shakes (taken once or twice a day as part of eating 5-6 times balanced meals each day with at least 1500 calories and optimum amount of all the nutrients) thinking they will “starve”, are more than open to the idea of, well, starving.
Without doubt, the appeal to Intermittent Fasting is real and I had to look into it more closely. It seemed fair to start with an official disclaimer aimed at Intermittent Fasting:
Fasting is not recommended for pregnant/lactating women, diabetics, active athletes and those following a structured training programme, if you are under 18 years of age, persons with an eating disorder or a BMI under 18.5, and anyone with an illness, a medical condition, or following a medical treatment.Also,medical supervision is recommended for any fast over 24 hours.
So, it does leave out quite a large part of the population, suggesting it is not entirely safe, certainly not for those who fall into the above categories. This advice certainly should be followed.
What does the research tell us about Intermittent Fasting?
Some research into Intermittent Fasting shows that when you fast, it causes your insulin levels to decline, that there is a benefit to the human growth hormone as it increases and that your cells also initiate important cellular repair processes and change which genes they express.
So, overall, great great news and, naturally, I want all this for my body too, right?
As a matter of fact, fasting is very common in many religions and customs, it is an ancient and powerful method that can promote healing and regeneration and, if done correctly, can be very good for our health, as even modern science now proves it.
But, fasting once a month or being it an annual practice like it is for Muslims during Ramadan, is slightly different from those who wish to live by it. Hence, the long disclaimer above.
As a believer in having breakfast, I can not just ignore the science and research behind Healthy Breakfast, “breaking the fast” from the moment we wake up as our empty tanks require nutrition to run effectively!
Certainly if you’re diabetic, hypoglycemic or pregnant, breakfast is essential to maintain glucose levels, but, what about these important and well researched benefits for the rest of us:
Improved energy levels & metabolism.
Provision of essential nutrients such as vitamins, minerals, protein and fibre (compared to no breakfast).
Stable blood sugar levels, which effects our hormones responsible for weight management, reduces hunger and cravings, reducing our chance of over-consuming high calorie foods later in the day.
Improved memory and concentration.
So, if Intermittent Fasting can indeed improve our present health and future longevity and while Healthy Breakfast has already well researched benefits for our metabolism, weight management, concentration, moods, etc – can those two be combined?
I was glad to hear that Dr David Heber, Chief, Clinical Nutrition Director, Nutritional Medicine and Obesity Professor at the UCLA, certainly thinks so:
“In ancient times, humans did not do intermittent fasting as a weight loss diet. They had no choice as there was little or no food available in many environments from cold caves to hot deserts. Today with fast foods and street foods everywhere, many people only stop eating at night and while sleeping.“
I am sure many can relate to this is as sometimes we’re not even listening to our body signals because we’re mindlessly stuck in our habits around eating as we are so used to having food around us all the time.
Dr David Heber suggests that “eliminating after dinner binge eating of snacks after 5 PM and not eating for 14 hours until 7 AM qualifies you as an Intermittent Fasting Dieter.”
So, it does not have to be a big deal and there certainly is a safe way for everyone to benefit from Intermittent Fasting during the night when body is generally regenerating and cells are given the space and time to get the DNA debris and waste products out, but without missing out on ever so important Healthy Breakfast, an opportunity to fuel body for the day ahead.
Dr David Heber continues:
“Your body goes through a change in metabolism every night while you are sleeping and not eating. These changes are the adaptation to starvation which allows you to survive long periods without food.You lose body protein and muscle during long-term fasting which has to be restored with more protein when you resume eating a healthy diet without high fat/high sugar snack foods.
I don’t recommend fasting for many days as this will lead to losing muscle, lowered metabolism, and weight regain. The body normally adapts to fasting and breaks down fat to spare protein being used to keep blood glucose up while you sleep.
Amino acids from protein account for half of glucose production while you sleep with the other half coming from glycogen breakdown in muscle and liver. Ketone bodies formed from fat in the liver rise while you are sleeping and are used for energy by your cells and organs.
Having a Protein-Rich Shake at breakfast (The most important meal of the day) helps to restore your muscle protein lost during sleep and will lead to healthy weight management in combination with resistance exercise and a Healthy Active Lifestyle!“
I share his views that behaviour of Intermittent Fasting as, while it works for some and is seen as a lifestyle choice for many, it is not as good as combining Balanced Nutrition and Healthy Active Lifestyle.
Certainly not as a way of life.
But, if you must try it or if you desire to implement it for the benefits of cell longevity and all other researched benefits of IF – consider taking Dr D. Heber’s advice and building a habit of an early dinner, eliminate snacking after dinner and having your Healthy Breakfast when you wake up, which would allow at least 12 -14 hours for body to fast – giving body a break from food during the evening and night when body is naturally resting and regenerating.
This would also solve mindless snacking in the evening that many have an issue with and certainly make it possible to have the best from both worlds, after all.
As I write this, Covid-19 is about to officially reach 1 million infected and 50,000 deaths worldwide. Situation is unprecedented and it is not over yet. And numbers are telling us that it is going to get much worse before it gets better.
As we are all adjusting to our new way of life for now, resilience and hope implanted in us all is telling us that “this too shall pass” and that most of us will see this through and come at the other end.
Saying that, life may never be the same again and it will be a long road to recovery for most of us – not only financially, but emotionally too because Corona is leaving trauma in its tracks.
Whilst most are recovering from the virus, way too many are not. They are taken into hospitals and some never to be seen again. In lock down, there is no such thing as locking arms and hearts together to grieve. So many families are left behind to grieve on their own and not even able to attend a funeral. This is trauma.
Whoever is lucky enough not to have this experience by now, or yet, is taking it seriously and taking precautions.
We all know by now that social distancing, staying at home and personal hygiene are essential to stop the virus from spreading.
However, what will save us is not just avoiding the virus, but beating it by strengthening our body’s chances to beat it!
Because, it is now a known fact that this virus is here to stay.
And we can not all hide forever.
Statistics show that most vulnerable are those with existing health conditions, especially those with respiratory conditions, then those who are obese and/ or already have compromised immunity due to conditions such as cancer, diabetes and cardiovascular illness.
Dr David Heber from the UCLA released his own series of online videos about Covid-19 and his message that stuck with me was the one regarding Obesity and Diabetes being identified as risk factors for COVID-19 infection by the World Health Organization (WHO).
This is a problem for most of the Western countries. 65% of adults in the UK alone are overweight or obese and it is hitting them the most.
Here is a great explanation by Dr David Heber, world renowned expert in cardiovascular health and obesity, why this is a challenge in relation to Covid-19 that specifically attack the respiratory tract in the critically ill:
“Upper body and abdominal fat restricts the inflation of the lungs through mechanical pressure both on the sides of the lungs and below the diaphragm which moves down when you breathe in opening the lung passages and allowing air into the lungs as they expand.
Abdominal obesity also reduces lung function through inflammation from substances released by fat cells and the actions of the Microbiome causing narrowing of small airways in the lungs. There is an association of obesity and asthma especially in obese children where spasm of airways due to increased smooth muscle cells in airway walls makes them react to airways.
With so many people around the world overweight or obese, we can all do something to fight COVID-19 through Balanced Nutrition and a Healthy Active Lifestyle which will reduce the effects of excess abdominal and body fat on lung function!”
So, what we should NOT be doing right now is eating through our emergency reserves of high in sugar and salt canned foods, increasing alcohol consumption (because it is all too depressing) and worry-eating through stacks of biscuits and other unhealthy snacks…
Well, I can not tell anyone what one should or should not be doing, however, I hope anyone who falls into the higher risk category recognises by now that this is not only an opportunity, but a necessity to take care of their health.
I have been so inspired by so many people taking this time to re-invent themselves, learn new skills or to find the creative streak in them they never thought they had. Social media is full of them and they are brightening our day each day!
Same with our health – we may never have a better opportunity to truly focus on building some healthy habits, strengthening our immunity and even losing some weight whilst in the lock down.
Because it really is a question of necessity and survival for many and an opportunity many have been waiting for, if you can see it like that.
So, let’s not waste time!
I have been so impressed by many of my clients who are sticking even more firmly to their habits, and some old clients I have not heard from in years that contacted me, wanting to stock up on our nutritional products.
Penny has already dropped for many – health is the only thing within their control.
And the only thing that matters right now.
No money in the world can save us if our health is poor!
An interesting study has just come out from Italy where a hospital in Italy has added “10 grams of vitamin C intravenously in addition to conventional therapy” to be given to “patients with COVID-19 pneumonia admitted to ARNAS Civico-Di Cristina-Benfratelli, Palermo” hospital. (This is a registered trial of 500: https://www.clinicaltrials.gov/ct2/show/NCT04323514.)
A meta-analysis of five trials just got published in the Journal of Intensive care showing that oral Vitamin C shortens time needing a ventilator by 25%:
But also, let’s be clear – this is not a new science! Nevertheless, a welcomed one.
Because, the truth is, our body is a miracle and when we give it what it needs, it knows what to do! And benefit of nutrition for that very purpose should not be ignored.
Strengthening our immunity has always been about reduction in recovery, not necessarily being totally immune to all the viruses that come our way.
Weight loss has always been about developing healthy habits that not just help reduce number on the scales, but nourish the body rather than deprive it further as many “diets” tent to do. Which leads us back to Immune Health.
If the Covid-19 vaccine does not materialise very soon, and even after it does, these two areas – weight management & immune health – will become even more important as a way forward for all of us, whether we are within risk category or not.
So, what does it look like taking care of ourselves right now.
Firstly, try not to panic as our emotions play a huge role in food choices we make. Meditate, learn breathing techniques, do not feed yourself with Covid-19 news all day long, instead – read a book, watch inspiring videos, anything to stay calm and positive.
Increase fruits and vegetables in diet and use this time to cook. We all know by now, once the initial supermarket panic was over, that there is enough produce in the stores.
If you are not great at cooking – use this time to learn to cook some simple meals.
Plan your meals. Small portions spread over 5-6 meals a day will be perfect to sustain your energy levels. Focusing on combination of protein, complex carbs and healthy fats to get the balance on your plate will ensure your blood sugars are stable, so are your hormones and hunger and cravings are kept at bay.
Instead of sugary cereals for breakfast, have a yoghurt with some fruit and seeds, or stock up on our vegan Formula 1 Healthy Breakfast that is loved by adults and children alike and will give the body the start it needs while nourishing the body.
You can even use our Formula 1 to make a porridge based breakfast that is more balanced and nutritious, if porridge is your thing!
For supplements, check out our Vitamins, Minerals & Phytonutrient supplements that will help give body nutrients it may not be currently getting. Formula 2 Multivitamin & Mineral complex for Men/ Women is a great place to start.
Feel free to stock up on some pharmaceutical grade Vitamin C and take 1000mg per day.
Stock up on your Vitamin D stores too as we will all be lacking some sunshine.
Above all that, use your allowance to go outside for a walk or a run, catch up on sleep, hydrate well, introduce more fruits, vegetables and lean meats into your diet…
However, remember that all the above is futile if you do not drop added sugar and other sweets in your diet, eliminate juices from carton, fizzy drinks and processed foods especially processed meats, cut out alcohol, reduce smoking (here is your chance to cut it out completely!).
Above all, stay positive, hopeful, solution oriented.
We can not control what will happen, but we can control what we each do in our own little worlds.
There has never been a better time to honour our bodies as that may just be the one thing in our control right now, which is a blessing.
Whatever happens, we can, at least, say we are doing our best!
Complete an online Wellness Survey & get wellness recommendations tailored for you. It’s quick and easy and with nutritionist suggested meal plans at the end to help get you started depending on your goals.
2019 has been a tough year by all counts, but I am coming out into 2020 smiling, hopeful, with love in my heart, grateful for all I have as well as all I lost, ready to leave behind in 2019 all that does not serve me… and to serve again…
As a Health Coach and a Weight Loss Specialist, I am committed to my clients and their transformations and breakthroughs many so desperately need.
I believe in body positivity and loving yourself just the way you are because we can only move beyond our limitations if we love and appreciate all that we are first, irrespective of our shape and size, because we are more than our bodies.
Yet, we need our bodies to thrive in health and other areas of life.
Life is not joyful when our health is compromised! Anyone lacking health in their life right now will vouch for that!
And when we have love & appreciation for all that we are, we naturally start taking care of ourselves. Love within shines on the outside too. It can not be helped. The first building block is always – taking care of our bodies,.
is our engine where results in energy can be visible the quickest,
which fuels motivation and developing long lasting healthy, active
If we lack energy, feel sick and do not generally like how we come up in the world – inertia becomes our second nature. So, inner work always comes first, but taking care of our bodies is the spark we need to begin the process.
I help my clients understand how to nourish their bodies in the right way to balance their hormones, increase their metabolism and achieve results they thought might never be possible for them again. Results that go way beyond weight loss alone.
Because, despite the best intentions – lack of know-how and support will leave you frustrated and without results to show for and it does not need to be like that!
Getting yourself to a good place feels so incredibly good.
only thing that feels even greater is taking people with you (or
inspiring them to take action, sometimes without you even knowing until
This is what makes me love my work.
improving health or weight loss is your goal for 2020, I have a plan
and support system that worked for me and hundreds of my clients for the
last 15 years…
I have recently read a quote “Success is never owned, it is rented and rent is due each day!”
This can not be more true when it comes to health as for most things in life.
While I have always managed my weight, with a little help of Herbalife Nutrition after my first pregnancy back in 2004, it was only in 2018 when I got myself into truly the best shape I have ever been in through increasing my exercise efforts (nothing too drastic, just effective) and zeroing-in on my nutrition even further.
My progress inspired many of my clients to take the same journey.
But, as I found out, nothing is ever final, we never reach a goal and are able to just keep it forever. We may reach a milestone, but we still need to do the work to stay there!
it ever happened to you that You got to your goal and then took your
foot off the gas thinking it will last forever and it did not?
Or has life just happened?
It was the latter for me…
It is 10 months since my mum passed away as I write this. Her passing has triggered emotions and thought processes that went beyond her passing as I started questioning everything in my life… and, in the process, I lost myself as well as my health focus.
It is only now that I do feel like I am taking control back, voluntarily, happily.
Out of love for myself, not fear.
There is a need in me again to be the best version of me. For me.
finally have a vision again how I wish to come up in the world. It is
clear that I finally am able to stop myself from eating what does not
serve me, what I did not manage last few months. I was hoovering
everything in sight.. healthy and… not so much!
I took an honest look t myself and decided to do my 21 Day Challenge, starting on 1st Dec.
What a month to start, season of parties and events, but it was clear to me I was not prepared to do any more damage and, luckily, I do have the know-how to get back there.
is even more important is that I am more clear on what matters in life
and where I need to direct my energy for my family and myself to thrive
in all areas, starting with health.
Health & Fitness, or lack of it, is where everything else starts breaking down too.
My finances, relationships and mental health suffered as a result in a short few months o losing my focus, but, the moment I started taking care of myself – everything else starting mending very quickly, which is when I knew I was going towards a good place again.
Energy flows where focus goes…
I do not regret anything I went through last 10 months. It was an important part of my journey. I have allowed myself a time to grieve and it was an an experience that has taught me so much about myself.
Sometimes you have to break things before you are able to build something new, something better.
I love Japanese art of Kintsugi.
It is a skill of fixing broken pottery with lacquer and powdered gold. It is meant to embrace the flaws and imperfections, and to treat breakage and repair as part of the beautiful history of an object rather than something to be disguised.
It is about choosing to embrace our struggles and to repair ourselves with love as we become more beautiful for having been broken.
being broken and hurting, then dusting yourself off and getting up
again is what makes the climb to the best version of you incredibly
you are inspired by the quiet voice within you to take action and use
all your know-how to climb back up again and act in your own best
enlightened interest is exciting. An adrenaline in itself that pushes
is looking to be motivated. The truth is, unless you are your own best
motivator, everything and everyone else is just a crutch that can be
taken away any moment.
It is an illusion that someone can motivate you.
The truth is, someone CAN inspire you, but taking an inspired action comes from you, from deep within.
That is so clear to me now, in case it has not been before.
My wish for you is to never stop growing towards the best version of yourself, whatever that is for you.
Because you are worth it. Because it is worth it.
Because it has a positive effect on others around you too who may be in a desperate need for some inspiration. And this feels incredibly good.
Remember, whatever the challenge – you matter, you are enough and you are worth it!
Coffee is a staple of most diets these days. Iced coffee in particular is currently popular, especially to younger consumers, which is why it is being introduced in most of the coffee shops.
I grew up in a big coffee culture. Most of my family members and friends can not imagine life without their daily coffee fix. Many of my clients used to drink 5-10 coffees a day and it took a while to build healthier habits by reducing such large intake and replace it with healthier alternatives!
So, as much it can be a part of tradition, it can also turn into quite an unhealthy habit trying to get the energy boost from coffee and other caffeinated drinks in order to keep going; for most part energy lack originates from unhealthy nutritional habits.
Snacking is another big part of everyone’s lifestyle and major brands are investing into healthy snacking ranges as consumers are becoming more health conscious, which is truly great.
Our High Protein Iced Coffee is a great alternative to high street brands giving a coffee fix while it also offers great amount of health benefits, including quality protein, making it a great healthy snacking option as well.
Why choose our High Protein Iced Coffee?
Convenient – just mix with water – and take it with you anytime and anywhere – take it to work, take it to town, take it to the gym…
85 Calories per serving – 60 calories are from protein!
Great for Weight Management as this low calorie, low fat, low sugar, high protein healthy snack is a way healthier alternative to high street coffees
80 mg of caffeine per serving to help improve concentration especially before exercise or while at work
It is creamy, but with a bold coffee flavour from 100% real Robusta bean
Perfect as a mid-morning/ mid-afternoon snack!
It features only 6 ingredients: no nasty stuff of excess sugar, fat and artificial ingredients you find in many high street coffees: great for those who are health conscious and looking for a clean label snack
Fantastic for those who are fit & active as it is high in whey protein – perfect for an indulgent post workout shake.
One may be reluctant to give up their morning coffee, and you do not necessarily have to at all, but, how about trying to replace it with something that will still give you the coffee boost, while it will also give your metabolism a healthy kick start and boost any time of the day whether it is before and after a workout, at work, etc. … and see how you feel…
High Protein Iced Coffee Features:
High in protein – 15 grams per serving of whey protein that is a complete protein containing all essential amino acids, high in BCCAs and supports muscle protein synthesis, muscle recovery
Low in fat
No added sugar – sweetened with naturally sourced Stevia
80mg of caffeine from real Robusta coffee beans, not an artificial coffee powder, same caffeine content as an espresso shot
So many people consume high amount of calories, fat & sugar through coffee drinks, and our High Protein Iced Coffee makes a perfect alternative!
If you are looking to manage your weight, are health conscious, looking for a clean label snack with only a few ingredients or fit & active and looking for a healthy snack high in protein to boost your daily protein intake – do not look any further – our High Protein Iced Coffee is just for you and worth giving it a go!
I love them because they are about celebration of life.
And I love life.
Every day should be a celebration of life, but we do not stop and “smell the roses” as often as we should. So, birthdays are there, as are any anniversaries, to stop for at least a moment and appreciate the day in life when it all started. A new life, a new love, a new union…
I will be 46 in less than a couple of weeks time. And it is stirring up all kinds of emotions just thinking about it.
It will be 248 days without mum on my birthday… and there is so much to miss…
Most of us are programmed to think about what we will be missing out on when we have a big task ahead to complete rather than what we will gain in the process. So, we talk ourselves out of it!
Weight loss is one of these things we struggle seeing through!
It is one gigantic mission for many! Mission that many start and not complete or are on a roller coaster throughout life of completing and re-completing over and over again.
We know we should because it cuts down the health risks. But, it takes too much effort, too much time and, quite frankly, you might not even know where to start!
Most do not realise that if they perceive weight loss as hard – maintenance is even harder as it requires a whole new mindset shift.
I know, I have just made this whole thing rather depressing. LOL.
But, I encourage you to read on.
We come up with all the possible excuses why now is not the right time, how we have not found the plan that works for us, etc. Like most of it is not just common sense – drop added sugar and processed foods, increase water and exercise, make portions smaller and you are half way there already.
Yes, only half way as there is more to it and everyone’s understanding of what this really implies can vary. But, half way is always good enough place to start.
Beats not starting any time, right?
I know! It is all easier said than done!
Partly because food industry has made us addicted to sugar, flour and salt and we are just digging the hole even deeper and unable to get ourselves out of it.
Did you know that the food industry invest billions on research linking their products to happiness?
They bring in special experts who make combinations of salt, sugar and flour so perfect that we are addicted to the high it gives us from the first “hello”! And then we are so hooked that we keep seeking that same high… Which is why we sometimes eat even without thinking!
So, they play with our minds and body chemistry making us addicted to consuming way beyond our energy requirements. And way below our nutrition requirements.
This also means that it is time to stop blaming yourself for having a few pounds extra… or a lot more… System is clearly rigged and designed to keep us addicted and sick.
And I really believe this. There are forces out there who profit on our addictions and sickness. And are allowed to do so.
However, knowing this does not diminish our personal responsibility and the power I believe we have!
I believe when human mind is open to receive the knowledge it also has the power to make different decisions for themselves. And one decision at a time can have a compound effect on our future life.
Did you know, that if you have a smart phone these days – you have access to more information and knowledge than what President of the United States had 20 years ago?
I heard this over the weekend and I believe it. And I love it.
So, no excuses!
When eyes see things and ears hear new information – you can never undo it! When your mind expands with knowledge, it can never be retracted.
There is nothing that we can not do!
We just need to be willing to learn and seek knowledge!
And, how to be excited again about losing weight?
First, do not make it about weight loss! That is the first rule!
Because it truly is not about losing weight!
Second rule is figuring out what drives you to be HEALTHY instead?
How would your life be different? What could you do that you are unable to do now? What would you be able to wear? How would that make you feel?
What do you worry about when it comes to your health? You know weight is big part of those worries. Because you understand the risks. So, figure out how good would it feel not to have those worries.
If you come from a family that is overweight or obese, let me tell you… It is NOT in your genes! We can live to be 100 and have six pack well into our 60s or 70s or even 80s with the right lifestyle practices.
That is a fact!
OK, you don’t want a six pack! And that is more than cool!
Good news is – six pack is not a requirement for a long and happy and healthy life!
But right lifestyle practices and routines are!
Get excited because of how amazing it would feel to have the energy to face all the life’s challenges!
Without nourishing and looking after our bodies – it simply will not serve us well or to our full potential.
With health – we can achieve anything! That is why our health is our biggest wealth!
And if you think that it is easier to be healthy when you are wealthy… well, maybe you are right, but how about turning this on its head and think:
… if I achieve my best health, it is way easier to achieve wealth I desire!
If that is what you desire, of course!
Anyway, does the idea of being at the best shape and energy excite you?
Seeing and feeling how your life would be different is a good place to start because you must find what excites you about achieving (and keeping) great health in order to ever be able to achieve weight loss and keep your weight off!
Weight loss is just a by product!
Can you see that to be the case?
Mindset shift on getting excited about having a healthy, active lifestyle that will inspire you as well as the others around you is the key!
Then you just get through the motions of creating a brand new YOU and, you’ve guessed it – leaner figure just happens.
You can not solve the problem with the same mind that created it. And I am not the smart cookie that said this. But, I use it often as it is one of the fundamental truths around!
Stop worrying about weight as that will just keep you chained to a weight loss prison!
Get excited about health and let the vision of your NEW YOU make you take an inspired action!
Then, you need to get consistent and develop resilience, but that is another topic.
For now, just get excited and take some steps. Because when you are excited, truly excited and able to hold that vision – even if you do not see the whole road ahead – you will be less likely to give up.
So, drink more water.
Stop skipping breakfast.
Have a nourishing breakfast that is low in sugar and high in protein.
Start somewhere. One healthy habit at a time and solutions will present themselves.
Because, if you change nothing – nothing will change!
We all had to start somewhere!
I believe in you!
Yours in health,
Nutritional Therapist and a Herbalife Nutrition Health Coach
Many resort to calorie counting as the best way to monitor their food intake and, if you have not heard it before, I am here to tell you that those days are gone… for good… because calorie counting is not an exact science as you thought it might be both when it comes to the factors concerning calorie consumption as well as calorie expenditure.
And, I think this a good news as it can free us from endless measuring and counting. Life is too short, right?
Studies show up to 25% errors when counting calories on each side: 25% error on calories we consume and 25% error on calories we burn because of our own individual differences, industry as well as our own measurements errors.
Metabolism is THE word. It is the reason why one person can eat like a growing teenager and not gain a pound, while another person’s every indulgence shows up on their waist.
What is Metabolism?
It is the name for the chemical processes by which our bodies convert food that we eat into the energy that we need to survive and function. It powers all our chemical processes from breathing to blinking.
The minimum amount of energy your body requires to carry out these chemical processes is called the Basal Metabolic Rate (BMR) or resting metabolic rate (RMR).
What determines our metabolic rate? Or what determines how effectively we burn the calories we consume into energy?
The aim is to burn all the food that we eat and not to have any excess, otherwise body will be storing it as fat and that is how we gain weight.
So, what determines how fast or slow the process happens is the combination of one’s body size, age, gender and genes. Of course, foods that we eat and drink will also effect the metabolism as some support it and some hinder the process.
While many of us can happily give up our fatty or sugary favourites, I find that certainly many of my clients find more difficult to give up alcohol, especially at weekends. It is built into our culture and it is a large part in how we enjoy time with friends and loved ones.
Apart from an obvious case where a person may be an addict, for vast amount of people alcohol has become a lot more than just an activity to partake when we are in social environment in order to perhaps celebrate something. Many use it to take an edge off a rough day, some do it almost on a daily basis. It has become a way of life. There is possibly even an emotion attached to it. Coming home from a hard day, pouring a large glass of Pinot Noir (or whatever your poison is) to sip whilst you are cooking your healthy dinner for your family or your partner, then another one over dinner and perhaps even one more as you snuggle up on the sofa to wind down. It s almost like a scene from a movie that glorifies this lifestyle. It may help you relax and you rely on alcohol to achieve that state.
This is only one of million other scenarios, however, one thing that strikes me regularly when starting a client on their nutrition plan is their excitement to change their diet and start their plan and then their equal reluctance to give up their drink. Sometimes the decision whether to go ahead with my coaching or not depends solely on how much their alcohol habit will be affected if they were to embark on a healthier & fitter self-betterment journey. It can easily sound like an addiction. And sometimes giving up alcohol is just one change too many they are not prepared to make.
Of course, it is OK not to be ready, it is our call when we are going to decide to change. And I am not in any way saying that alcohol should be avoided by absolutely everyone and at every circumstance. However, alcohol addiction is a reality for many. And obesity can be accelerated or even caused by alcohol, including many diseases. So, having any alcohol in a diet is a problem for many.
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If your idea of losing weight is still stuck on the old-fashioned calorie control approach – think again! Or worse – if you rely on your will power – think even harder (that is an exhaustive topic in its own right)!
Weight loss science has long evolved and weight loss has become what it always should have been – a lot more than a number on your scales, for sure. World is slowly realising that successful weight management starts from within… from nourishing your body as well as mind. By being kinder to yourself from the thoughts and beliefs you have about yourself to being kinder to your body by giving it the nourishment in the right balance so it can thrive instead of being deprived.
We are finally learning, or at least appreciate that we need to educate ourselves, about our bodies and how it functions so that we can eat for health and longevity and, with that, believe it or not, weight management sorts out itself. These days, we can literally abandon the scales knowing that we are good! Good for our body’s health and that shape is nicely coming along too.
How about that for body positivity! Loving our bodies just the way they are whilst we are building them healthier and better so this vessel can serve us well in whatever our purpose in life is – to raise a healthy, happy family or change the world – which is, kind of, the same thing, don’t you think?
By focusing on what IS – we only perpetuate its existence. Focus on health and becoming the best vision of you – you may be surprised how far THAT takes you instead of being obsesses with the number on the scales!
If you are not there yet and feel you are somehow behind this attitude towards your own health and wellness, don’t worry. It is never too late to start the journey the right way. Perhaps, keeping on reading for starters…
So, how do you get from that place of feeling heavy, lethargic, knowing you are not taking good care of yourself to actually not only losing weight, but also having energy, feeling good about yourself, having spring in your step?
The answer is as simple as – to make your wellness goals a reality – nutrition is the key and, more importantly, eating to balance your hormones related to weight management and metabolism. In the process, it is about repairing diet-related inflammation that exists in the body. Quality over quantity, right? Equally, quality of food is not measured in calories, but what it does within the body – does it feed & nourish your cells or does it damage them.
When our hormones are unbalanced – we age faster, develop disease as well as put on weight as they play a critical role in how body gets energy from the foods that we eat, which is known as metabolism.
Back in 2004, a year after my first pregnancy, I took what I can only describe as a leap of faith, by embarking on my very first, and luckily last, weight loss journey. Since then, my focus has shifted on long-term health and becoming a better version of myself over the years. Healthier and happier version of me.
However, I did not understand at a time that weight loss is such a big thing for so many people and that choices are so vast that can truly leave a person lost in confusion as well as despair. It is because I never thought of weight before as I never had issues with it myself before my pregnancy.
These days, I imagine it to be even harder for those looking to improve their health or better manage their weight. The moment you open up your email or social media account – you are overwhelmed with health messages, recipes, different diets being promoted from all kinds of experts and influencers in health industry.
I am one of them, right?
Well, who knew that out of my first and very positive weight loss experience, passion was born and so was my calling. Because one thing I knew was that I felt better, not just for the weight I lost, but for the energy & confidence I gained as well as incredible satisfaction from helping others has given me.
With all that, there is also a constant need to remain a student myself as well as educate others on the latest in nutrition and health as, not only through solutions that we offer, but through the education – we can make this world a better, healthier place. Because knowledge is power. Always.
If you are one of those looking for help and not sure where to start, let me give you a few pointers what to look for, so you can make the right choice, the one that is sustainable long-term, rather than go astray or run around in circles.
If you are no stranger to dieting, I am sure you have, at some point perhaps, started a diet or an exercise regime but never got the shape and result you wanted, felt hungry or deprived, lonely, lacked energy or motivation to keep going?
It could be that what you were trying has not been something that is sustainable or lacked support or real science to make a long-term result. Here is my list of what to look for…
1.Focus should always be on body composition rather than weight loss alone as a measure of your progress. Traditional diets focus on a number on the scales rather than on what that weight loss consists of. Any time you go to the slimming class and step on those scales – you actually have no idea what is going on internally and whether that weight loss consists of fat or muscle.
Why is that important? Well, if you are losing muscle, you are also slowing your metabolism which is the quickest way to hit the plateau as well as gain all weight back, and more. And then you diet again and that is how we end up becoming a Yo-Yo dieters.
Diets like this are also a cause of premature ageing, reduced immunity, low energy, poor performance and declined strength. Only when we lose fat and fat alone, our shape starts changing and we are reducing the health risks that fat is causing.
Keeping or even increasing our muscle mass means that we have greater strength, faster metabolism and we only then run a chance of a sustained weight loss. Losing weight AND keeping it off.
2. Focus on balance of macro nutrients, not calories alone! Because if your diet is not balanced – it is not healthy. Full Stop. You may be eating foods generally considered healthy, but only when they are eaten in the right balance of proteins, fats and carbohydrates – you will achieve more than weight loss – healthy body composition!
Commit to getting nutrition wise! Protein, whether you are a vegan, vegetarian or meat-eater, should be around 30% of your daily calorie consumption and so should be healthy fats.
So, salad alone for lunch or “everything low-fat” is not good for your body and diets promoting that are not great long-term! It is a sure way to lose muscle instead of body fat and that is not the right way to lose AND keep the weight off, to say the least!
Vegetarian and vegans in particular may struggle with this and if their diet is unbalanced in this respect – it may be the reason for unexplained weight gain or lack of energy and stamina despite eating “healthy”.
3.Focus on calorie quality to optimise metabolism, not just calorie quantity. Traditional diets allow you to eat within your calorie allowance and you are good as long as you do not go over! We need to move away from this outdated thinking because it is a calorie quality that counts far more. 200 calories worth of broccoli will have a completely different impact on the body than 200 calories of chocolate.
So,” calories in-calories out” approach is outdated and we know better now thanks to the science. Your body requires a certain amount of micro nutrients every single day to provide your body with health and vitality, so, the key is, even if you are eating to lose weight, to still hit your nutrient levels.
Nutrition can not be compromised. Otherwise, you WILL see lower energy levels, loss of muscle, and more. Research shows that only 25% of adults consider nutrition when eating. We obviously need more education on why nutrition always needs to be on our minds when eating, not just for an effective weight management, but for general health and longevity.
4.Think about your hormones. Traditional diets completely ignore the role of hormones. Because they focus on just calories alone. We need to know better, so we can do better. Most people do not realise that how we feel, look and even act is regulated by our hormones and we are not just talking menopause.
Everyone is effected by their hormonal activity every second of every day. They also control our body composition. Low quality food, even if it is low-calorie food, will compromise our hormonal activity and our biochemistry.
In particular we are talking about fat burning hormones that completely get out of balance when we eat unbalanced diet and it stops us from burning fat. Remember, it is fat we want to burn? However, when we eat clean, high quality food in the right balance, together with the right kind of exercise – fat burn is ON, baby! This really is the KEY!
5.Focus on meal frequency! The science now shows us that your body can only function optimally if it gets the right nutrients in the right amounts and – in the right frequency. So, the right plan would be the one that allows you to eat more high-quality foods, more frequently.
This would stabilise your blood sugar and satisfy hunger rather than spike it! So, skipping meals, especially breakfast and snacks is a big no-no for most people! Those are also the opportunities to fit in more nutrition.
6.Focus on exercising smarter, not necessarily exercising more. We are almost pre-conditioned to think that when we are trying to lose weight we need to get to gym more, like every day. Science shows us that doing small amount of exercise, but effective exercise that stimulates your metabolism is a lot smarter way.
So, instead of running for hours on treadmill, you are far better off adopting exercising at intervals so you get a varied heart rate. When you combine that with some resistance training – you will far better support your precious lean muscle and burn body fat. Remember that nutrition is 80% of your efforts, so make your workouts effective and no more than 30 minutes per day, on average, is needed.
And, more important than anything – find exercise that you enjoy doing as you are more likely to continue…
7.Focus on eating that promote stable blood sugar levels. Many diets promote low-calorie meals or snacks, however, whilst they are low-calorie, they could be completely unbalanced and messing up your blood sugar levels (calorie quality and balance, remember). The result is – storing more fat, even if weight loss is registering on the scales (loss of muscle due to lack of protein).
Another way we can cause blood sugar roller coaster is by skipping meals or snacks, usually in hope that we will lose more weight. It almost always backfires as research shows – all it does is causes us to over-eat on the next meal. If you truly want to do it the right way and achieve fat loss, avoid any diets that promote meal skipping. Meal frequency matters.
8.Avoid fads, eating plans that have a “fashion” element attached to them… so, high protein diet, low carb diet, high fat diet that is popular right now, etc, or basically, any diet that excludes whole food groups.
It takes years before we can see true evidence and clinical data on those diets and there is already plenty of evidence on some. But, just the sheer fact that they are excluding whole food groups means they will cause imbalance.
It may work short-term, but the imbalance generally means that people can not stick to it long-term. And if it is not a lifestyle thing, it is not right. Only balanced diet is a healthy diet, remember. We must understand that. That means – balanced amount of protein, fibre, healthy fats and vitamins and minerals and trace elements in diet will ensure our bodies get all they need so they can function properly and have strong immunity, slow down the ageing process and help us manage our weight for a long time after losing it.
9.Start with an end in mind – so, if your goal is to be healthy – focus on your long-term health, not on your looks alone and short-term weight loss. It is about long-term health strategy rather than short-term tactics.
For that to happen, your diet and diet of your family, needs to be … you’ve got it – balanced and nutrient dense. It does not matter how hard you work in the gym if you do not control what goes on your plate.
10. Focus on developing healthy mindset, knowledge and insights so you can achieve the shift within. Education on nutrition is so important so that you can understand and make right food decisions, however, working on developing long-term healthy mindset is far more important as it will help you get out of the dieting prison and ensure you can live your life free of negative body image, limiting self beliefs, stay in control of your emotions and a lot more.
So, instead of just focusing on your physical body, the key is to understand your emotions – where they come from, how to accept and process them; your psychology – beliefs and how to change them if they are limiting you in any way; your language – what you say about yourself, food and world around you and how you say it and if you are making any assumptions… etc. Only healthy mindset helps you stay healthy for life and I am sure that is what everyone hopes for.
I hope this was helpful, although it just gives you some pointers rather than in-depth solutions into each. Each of the points is a subject in their own right, but being aware of each can be a step into the right direction..
I am a Nutritional Therapist & Herbalife Nutrition Health Coach and if you would like help with your own weight management, or have any questions, please do reach out, I would love to help.
If you have been inspired by this article or wish to connect or place a comment, please do so further below and, please do share, because, remember, sharing is caring. 🙂
I believe that health is our greatest wealth, health is happiness, so wishing you to be healthy and happy, always
Free Wellness Evaluation
If you are not getting the weight management and health results that you are after, Wellness Evaluation can help analyse your diet and find areas where you may be falling short and recommend solutions.
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My friend Karine has reached an important milestone today, here is her story to date…
“Today is a big day for me as I have reached 23 kg of weight loss… yes that is indeed 50 lbs!
Back in December 2017, I was watching some fellow Herbalife distributors sharing their amazing results on Facebook after completing a 90 programme of healthy eating and fitness.
Having struggled for over 10 years to lose my pregnancy weight and having tried so many different types of “diets”, I thought I had nothing to lose but excess weight and fat and I decided to give a 90 Day programme a go. Unfortunately, I was very ill with allergy and asthma at the time and even spent most of the Christmas holidays indoors as stepping out in the fresh and cold December air was triggering my asthma attacks so I decided I had to treat this problem and get better first before embarking on the programme especially as I knew that it required some form of exercise and I thought that sadly it was not the right time for me to join the next 90 day programme which was due to start beginning of January 2018…
However, deep down I knew that I wanted / I had to give this programme a go and so it stayed in the back of my mind and I was mentally getting ready to join the next wave starting in March whilst getting my asthma under control…
I am in Week 12 of my 90 Day Challenge and now I can really see the end of it in sight. It is the next week! Saying that, my husband and I have already agreed that we wish to continue in as similar manner as we have learnt to live and eat over the past three months time. We are asked often when our diet finishes and the question does create a little bit of resistance in both of us. While it was restrictive in many ways, I have not seen it as anything that was depriving my body of anything. The only thing that body was deprived of was added sugar, unnecessary empty calories, processed food, alcohol, unhealthy fats, added salt and everything else in between.
So, when you “deprive” your body of empty calories of cakes, biscuits, chocolate, candies, ice cream, crisps, alcohol, and then also white rice, white potato, pasta, bread, processed meats, sauces and other processed foods, etc., I can guarantee you your body will notice. If you add, on top, home-made cooked meals with lean protein, healthy fats and vegetables as well as nutritional supplements that further enhance overall nutrient intake – your body will truly be able to get to Optimum Nutrition level. That is how it felt, almost for the first time in a long time.
You see, I have always been healthy, I had an interest in health & wellness since I was a teenager, but I have also “sinned”. A lot. When I think about it – most probably, on a daily basis. Because I could. Overall healthy eating and supplementation helped me to stay on top of my weight most of the time, with respectable energy levels, and very low amount of illnesses over the past decade, certainly a lot less than an average person. Some may even call this balanced. I used to. Not any more. And I used the word “sin” for a reason. The feeling we get when we do or say something we know we shouldn’t.
After starting my 90 Day Plan, it became clear that this challenge was going to challenge us. Physically and mentally. It was the cleanest plan we could have chosen, science based, balanced, safe and solid. This was important to us. Because of what we believed in personally and it also meant I was not doing all that much different from what I was advising clients to do. But, starting in January also meant that we would need to go through family’s five birthday events and a few other dinner/ lunch engagements. And we did. Successfully. Without breaking the “diet”. Looking back, here are the changes that took place over the past three months:
My husband lost 10 lbs of body fat, with body fat going down from 19% to 14%. Visceral Fat went down from 8 to 5.
He used to suffer from digestive issues and flatulence. No more.
I lost just over 12 lbs. Muscle mass intact. Body fat went from 29% to 23%. Visceral fat from 4.5 to 3. I am 44-year-old mum with two children… I am very happy with those results. And I can tick off the list getting a six pack, although this has never been part of my list. I now know how to get it myself and how to help others get it too.
My skin has never been problematic, but every month, around my period, I would get a spot or two, I always thought they were hormonal. Well, there is no sign of them, I have had clear skin for weeks now without any breakages. I used to use a face concealer, now less and less, most days not at all. I am happy how my skin feels naturally.
I used to get painful period cramps and mood swings. This has disappeared too. They say there is no Japanese word for “menopause” as Japanese women do not suffer from it. This is, of course, all diet related. I am hoping, being at the age when menopause is not that far away, that the same can happen to a Western Woman when diet is right. Stabilising my PMS or, rather, eliminating it, gives me that kind of hope.
I have a generally sweet tooth, however, after three months of not touching any sweets, cakes or chocolates – those can be in front of me and would not bother me. We have a cupboard with biscuits for the boys if they wish to have something sweet – I have not been tempted to raid it in any shape or form. Craving has disappeared. I truly am free from temptation. I am not saying I will never touch chocolate, but, being in control and doing it when it is my choice, rather than craving, feels liberating.
I have more energy, not that it has been lacking, but there is even more of it. Getting up at 5:30AM and doing my exercise routine before boys get up has become a habit and something I truly look forward to each morning.
My children took notice of our plan and we are showing them the way, they are asking questions and, with that, learning at the same time. This all is a way of us, as parents, setting up the example.
My mental strength has increased. I am tempted each day to go back to old habits or break our 90 Day Challenge rules because of some foods being all around us that are not on the plan or do not serve me, but are incredibly yummy and satisfying. Instead of giving in, I am mindful, I pause, think about it and opt out. And then feel good about it. Really good feeling. This has got to do with more than just no longer being addicted to sugar. This is a CHOICE. And, from whichever angle you look at it – it is liberating.
I used to think my diet was balanced, but forcing myself initially into clean eating, I have grown to like it because my body is thanking me so much each day after following it for almost three months now. I think word “balance” will mean a different thing to different people, but, my approach to “balance” has shifted. For my body to feel and stay in full balance, diet needs to be clean. Full stop. Any time when it is not, my body will be pushed OUT OF Balance. Balance for me these days is feeling well and in top form every single day. This is how I want to live. And this is why our plan has never been a DIET. Word DIET comes from a Greek word DIETA, which means WAY OF LIFE. So, if I have been on a diet, it is a WAY OF LIFE kind of diet. And, I think, this is the only one that counts and that gives sustainable results over long period of time, so you stay healthy and vibrant for a long period of time. I focus a lot on eating as it is 80% of your health, but, rest assured, I also think that to change your health, one needs to change their habits in relation to exercise, rest and hydration too. Those, together with clean eating, will give you the best chance to truly live a disease-free, healthy life for a long period of time.
Thank you for reading to the end, hope it has inspired you to live cleaner, healthier lifestyle. Please do not hesitate to reach out to me if you have any questions.
I have been a coach for nearly 15 years now and have helped many achieve great results. Have a look at the Success Stories & Testimonialsof some who were inspired to share their stories. If something in you tells you to give it a try – I can promise you will not regret it. Contact me or, as a great start, check how balanced your current lifestyle is by doing an online wellness test and we can take it from there. I will give you my recommendations on how to take it further.
Please feel free to fill in the form to get in touch:
Here is someone very dear and special to me. My friend Karine. This picture is from around 2006, so 12 years ago. I am posting this with Karine’s permission, of course.
Karine was my very first team member when I joined the business and my very first Supervisor. Karine is kind, hard working and very intelligent. She saw what I saw, where hundreds around us didn’t. She had an incredible product result. There was a point in my business when I was made redundant when I got so low and it was Karine who, with her act of kindness, enabled me to keep myself afloat and IN the business until I sorted myself out. And I did. I have been trying to repay her ever since. I, basically, owe Karine forever. She REALLY paid it forward.
In my soul searching, this is an important thing never to forget or take for granted. Those that were there for you when you really needed it.
Today marks our 45 days on the 90 day plan. First half – done & dusted. It seemed so far away when we started back on the 15th January. Time flies anyway, it is how we use the time we are given. And, I really made sure I wasted none this year in efforts to get in shape. First two months of the year are probably the toughest for us as a family because we have four family birthdays in a space of less than six weeks. And, yet, both my husband and I celebrated all of them in style and cruised through it without a cake, simple carbs or alcohol whilst allowing everyone else, right before our eyes, to enjoy themselves with all the food and drinks that were not on our plan. I think we surprised ourselves even. Where was this resolve last year? I do not know, but, I certainly found it this year.
It has been exactly four weeks since I decided to embark on the journey of cleansing my body of sugar and toxins, reducing my overall body fat and really proving to myself that I can be this fit and strong woman and mother in her mid forties. I am already delighted with the progress I made to date, and, even more importantly, I enjoyed every moment of this journey! My husband is too with already his lowest ever body fat of 14%.
Why was this important to me in the first place, I wonder? When I ask myself that, my immediate gut feeling leads me to the answer that has less with body image, but with the disciplines and struggles one needs to have in order to achieve it. I do not necessarily want a muscly body, the one you see at body competitions, but I do admire the sacrifice and hard work, blood and sweat one goes through in order to achieve it.
It was my local client who introduced me to Ann, her dear friend who lives in Liverpool. I have not yet met Ann, but, distance is not a challenge when client is ready to make changes as wonders of technology enable us to communicate despite the distance. Eight months later, Ann continues to make great progress and here is her story to date she was happy to share hoping to inspire more people who wish to lose weight and improve their health… and I am very grateful to her for that…
“On 24th November 2016 I ran out of clothes, nothing I owned fitted me anymore.
Time for change, I joined a gym, started walking and did exercise workouts at home, I was 86.5kg at the time, I worked hard with the exercise and two months later – I weighted 84.2kg, I could not believe how little weight I had lost for all the effort!
To up my exercise I joined my local CobraFITworkout class, I was surprised to see a few people I already knew at the classes and was very welcomed by all and really enjoyed the workout.
After 13 years of working with clients on their personal journeys to a better health, weight loss, as well as fitness in the last few years, one thing is for sure – it can be a bumpy ride for majority and hardly ever a straight line. Many times, despite having the best mechanics for weight loss, it is the psychology that fails us, which makes me believe that 80% is the psychology and having the right mindset to reach our goals. This is probably true for everything in life, not just our health efforts.
Once we have a great plan and a strategy, it is our mindset that needs the most support.
I have been supporting individuals to help them achieve healthy, active lifestyle for over 12 years now and I believe that my work starts with personally committing to achieving my own personal best health and body. I am a Herbalife Member, after all and I do believe that being an inspiration by leading by an example to others who are striving to change is the key to a successful business too, on top of being true to my core value of nourishing your body right as it is, indeed, the only place we have to live.
I am in a pretty good shape as it is, but, if I am honest with myself, there is always work to be done when it comes to our health, shape and general, wellness. Work is never done, there is always room for progress. Thanks to popular demand by some of my clients, here is a typical day in how I nourish my body daily and keep my energy levels high as well as keep body fat low. This plan would help with maintenance of lean muscle, help with reduction of body fat whilst provide nourishment at the optimal level, which helps with energy levels as well as slowing down the aging process. The key to healthy eating is BALANCED nutrition that help with boosting your metabolism throughout a day by stabilising your blood sugar levels to avoid fat storing as well as providing enough water, fibre, personalised protein and micronutrients, vitamins and minerals, to your body throughout a day. So, we begin with breakfast…
Formula 1 Healthy Breakfasts
BREAKFAST is a family affair in our household. My children were as young as 6 months when they started with the shakes and I have taken shakes throughout pregnancy too, so this is something that we ALL do and enjoy and understand the nourishment value we get from it. My children will have a smaller shake with some fruit and a honey on whole grain toast or an egg or some whole grain cereal such as porridge as an example, my husband and I will only have a 350ml shake in soya milk or greek yoghurt OR even made in water with some of our Protein Drink Mix to help with protein, but without the sugar present in milk. I also add some of our Oat Apple Fibre too to keep my fibre level high from the start of the day. I also add some fruit or even vegetables to my shake and this breakfast. It gives me 25 grams of protein per shake and over 10 grams of fibre. I add more protein for my husband, so kick starts his day with 30 grams, which is optimum for the man of his built.
My healthy breakfast is between 250 – 300 calories which is just perfect for anyone wishing to lose weight or even maintain.
This nutrition powerhouse keeps me full for hours to come, 3 hours minimum. I also add my Multivitamins (Herbalife’s Formula 2), Fibre & Herb Tablets, Herbalifeline Omega 3, Xtra Calcium and FloraFibre to all my three main meals, together with 1000mg Vitamin C once or twice a day!